WOD 11/21/2020

Steamboat Strength and Conditioning – The Phoenix

Warm-up

Warm-up (No Measure)

30 Straight Arm Jumping Jacks

With a heavy WALL BALL (or light DBALL)

2RDS

8 Med Ball Deadlift

6 Med Ball Deadlift with DBALL Set up and Forearm Scoop

6 Alt. Med Ball Cleans (with coached hip pop)

5 Up Downs

then:

2 RDS

5 S. Leg Raise Swing

5 S. Leg Crossover

5 Roll Over V Sit

10 Childs Pose Lat Walk Overs

then:

2 RDS

:15 H-Sit Hold

8 H-Sit Scap Pull Ups

5 Straight Leg Kip Swings

*try to do entire round unbroken before coming down

Metcon

Metcon (No Measure)

With a Partner

Partner 1:

Max Calories on the Bike

Partner 2:

6 DBALL/BURPEE COMPLEX

8 Kipping Hanging Knee Raises

8x

A DBall complex today is 2 burpees + 1 dball over the shoulder. Those THREE movements count as ONE rep.
We will HAVE to share DBALLS today. If you aren’t comfortable with sharing equipment you can choose to do a DBL DB Power Clean in place of the DBALL. Should be HEAVY.